Open any feed these days and the number of ads pushing “healthy habits” can feel overwhelming. From facial yoga videos to boutique circuit training studios, the constant stream of promises and the expensive subscriptions that come with them can make getting started feel harder than it needs to be.
If this sounds familiar, you’re not alone. And as a registered dietitian and certified personal trainer who has helped hundreds of people reach their goals and keep them long-term, I can share some good news: It’s usually not expensive memberships or trendy programs that make the difference. These are the small, repeatable habits people practice day after day, the ones that slowly become part of real life.(1)
And here’s the truth about habit building: it doesn’t happen overnight. Despite the popular myth that a habit is formed in a matter of days, research shows that it takes closer to two months for a new behavior to truly feel like second nature.(2)
Read on for five simple habits you can start today to support your healthiest self without the need for expensive memberships.
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5 healthy habits you can explore
1. Move your body every day
No, we’re not talking about a sweaty 30-minute HIIT class here. We’re talking about the daily movement you naturally fit into your day, the kind that happens outside of formal exercise sessions.
This type of activity is called NEAT, or non-exercise activity thermogenesis.(3) Simply put, this means that the more you move throughout the day, the more calories you burn, which can support weight management over time.(4)
The best part? NEAT does not look like “exercise”. It’s the little things that count: parking a little further away, taking the stairs instead of the elevator, standing more and sitting less, walking, stretching, cuddling and yes, even housework like vacuuming counts.(5)
The key is consistency. When you take advantage of these opportunities to move when they arise, these small choices can become habits that really add up over time.
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2. Select More Whole Foods
There’s a reason the Dietary Guidelines for Americans emphasizes eating foods that are closer to their original form in nature—like fruits, vegetables, whole grains, beans and lentils, and proteins.(6) These foods are packed with important nutrients, such as fiber, antioxidants, and vitamins and minerals that help improve your health. From disease prevention to weight management benefits, there are a ton of benefits you’ll see when you choose more whole foods in your diet.(6)
But don’t take it the wrong way. Minimally processed foods such as frozen fruits and vegetables, canned beans and vegetables, pre-cut vegetables, and even canned proteins such as tuna and salmon can be a healthy addition to the diet. While foods that undergo a little more processing, and thus contain more added sugar, sodium and preservatives, should be limited in the diet, this does not mean that they are completely allowed. The goal here is to make this habit realistic for your lifestyle, not limiting. Take a look at our MyFitnessPal curated guide to choosing processed foods to help you make the best choices when needed for your personal health needs.
Using MyFitnessPal’s meal planning and food logging features can come in handy when tackling this habit to help make it easier for you to see how your intake stacks up to meet your goals and where improvements can be made.
3. Prioritize sleep as if it’s part of your health routine
Getting quality sleep is just as important as eating well and moving your body when it comes to building your healthiest self. Sleep gives your body time to rest and repair, but it also plays a key role in memory, focus, and even clearing out debris that accumulates in the brain while you’re awake.(10) In short: sleep matters more than most of us realize.
The key is to create a sleep routine that works with your life, not against it. Everyone’s schedule and evening requirements look different, so what works for one friend may not work for you, and that’s okay. Focus on what you can realistically do most nights of the week to get the recommended 7 to 9 hours of sleep. And try to keep your timing consistent. If you usually go to bed between 9.30pm and 10.30pm, aim to stick to the window as often as you can.(7)
It’s important to build a relaxing routine that you actually enjoy. Maybe it’s a light touch of aromatherapy on your pillow, a few pages of a good book (without screens), or a cup of chamomile tea before bed.(7) These small habits support the bigger goal: waking up feeling rested, refreshed, and ready to take on the day.
4. Deal with stress in small, daily ways
Stress is unfortunately a part of life, we all experience it. (8) That does not make it easier, but related for all of us. The problem with stress is that when we don’t find healthy ways to deal with stress, it can take a toll on our physical and mental health.(8)
The good thing is that there are a number of free tools you can use to manage stress. In fact, leaning into short walks, deep breathing, meditation, a little R&R in nature, or other creative outlets may be the missing link you need to feel better in your daily life.(8) Research shows that visiting green spaces, think a nature walk, a park, or even just choosing to be outside can have a positive impact on stress.(9)
Celebrate your daily victories and keep a journal to identify the tools that help you manage stress. This will be useful to use when seasons come up that are a little more stressful than others.
5. Create awareness around your daily choices
Awareness is the first step towards real change. When you pay attention to your daily choices, even those that are ongoing, you can start to see patterns and figure out how to make healthier decisions. This is not about judging yourself; it’s about noticing what works, what doesn’t, and how small tweaks can help you reach your goals.
For example, find yourself at the machine at 3 p.m.? That moment of awareness may reveal that your lunch didn’t have enough protein, fiber, or healthy fats to keep you full. A simple swap, like adding more satisfying foods to your midday meal, can be the key to staying energized and on track for the version of yourself you’re working towards.
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Bottom line
Habits are not formed overnight. They take time, consistency and a small investment of your energy, but they don’t require expensive programs or burning yourself out in the process.
As MyFitnessPal dietitian Joanna Gregg puts it, “Focusing on small, daily habits you can realistically stick to will benefit both your health and your happiness in the long run.”
Not sure where to start? Choose just one simple habit to focus on first: moving a little more, eating more whole foods, prioritizing sleep, managing stress, or being more aware of your daily choices. These are all practical, free ways to start building healthier routines.
For a little extra support, MyFitnessPal can help set you up for success. With options to customize your nutrition goals and develop personalized meal plans, you’re just steps away from starting your next healthy habit.
The post 5 Healthy Habits You Can Start Today (No Gym Required) appeared first on the MyFitnessPal Blog.